Straight Up Sunday

Aug 18th, 2019

Category: CrossFit

Straight Up Sunday

Nothing Beats It

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Run 1 Loop w/ Medball
2 Rounds
:40 on/:20 off
-Medball Burpee Ground to Overhead
-Medball Hamstring Curls
-Medball Knee Tucks

Strength
Back Squat
3-3-3-3-3

WOD
10 Minute AMRAP
5 Burpee Pull-ups
10 Wallballs 20|14

Level 1- 14|10lb Ball

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance WOD
Athlete 1 Runs 800 while Athlete 2 completes amrap then switch.
Both athletes take 90 sec rest.
Athletes alternate who runs 1st each round

AMRAP 40
Partner 1:
800m Run

Partner 2:
AMRAP (while partner runs)
15/10 Cals Bike
10 Bear Hug Sandbag Lunges
50 Dubs

Both Partners: Rest 90 Seconds

At Home WOD
10 Rounds
3 Jack Knives
5 Push Ups
7 Air Squats
9 Hollow Rocks

then

2 Rounds for Quality
Overhead Wall Stretch – 1:00
Standing Quad Stretch – 1:00 x Side